Eat More Nuts, Less Bacon and Soda

According to a recent study, people are consuming more bacon and soda and less nuts that leads to deaths from heart disease, strokes and diabetes. Overeating bad food and not eating enough healthy food contributes to nearly half of U.S. deaths from these causes, the study suggests.

The healthy food that are not being eaten are nuts and seeds, seafood rich in omega-3 fats including salmon and sardines; fruits and vegetables; and whole grains. While un-healthy food that are being over-eaten are salty foods; processed meats including bacon, bologna and hot dogs; red meat including steaks and hamburgers; sodas and other drinks with lots of sugar.

The study is based on  U.S. government data that shows about 700,000 deaths in 2012 from heart disease, strokes and diabetes and on an analysis of national health surveys that asked participants about their eating habits. Most didn't eat the recommended amounts of the foods studied.

Here's a guidelines for a healthy diet:

Healthy ingredients

—Fruits: 3 average-sized fruits daily
—Vegetables: 2 cups cooked or 4 cups raw vegetables daily
—Nuts/seeds: 5 1-ounce servings per week — about 20 nuts per serving
—Whole grains: 2 ½ daily servings
—Polyunsaturated fats, found in many vegetable oils: 11 percent of daily calories
—Seafood: about 8 ounces weekly

Un-healthy ingredients

—Red meat: 1 serving weekly — 1 medium steak or the equivalent
—Processed meat: None recommended
—Sugary drinks: None recommended
—Salt: 2,000 milligrams daily — just under a teaspoon.


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Kale is Good for you!

Kale (borecole) is a very nutritious vegetable that has a green or sometimes purple leaves. Kale tastes better when frozen, it is a lot sweeter and more flavorful if it is frozen.

A lot of health experts are a fan of Kale with its healthy properties. Kale packed with high levels of beta carotene, vitamin K, vitamin C, Vitamine A, folate, iron, magnesium, potassium and rich in calcium. Kale is also a source of two carotenoids namely lutein and zeaxanthin.

Just like broccoli, kale has sulforaphane that is a potent chemical with anti-cancer properties.

It has high concentration of Vitamin C that boost collagen and copper which has a good anti-inflammatory properties to protect your skin from the sun. The Vitamin A in Kale promotes healthy cell growth to keep your skin young and fresh.

Kale is packed with both Omega-3 and Omega-6 fatty acids, this acids keeps your scalp and hair moisturized that keeps you from having flakes and brittle hair. It also helps in the circulation of blood in your scalp that promotes hair growth.

Wild salmon

If you are health conscious, one of the healthiest foods you might want to try is wild salmon. It is the ultimate anti-aging food. It is a prime source for omega-3 fatty acids, which reduce skin inflammation, preventing redness, wrinkles, and loss of firmness. It's also potent in antioxidants and vitamins B and D. Other fishes that contain omega-3 fats that protect the brain and the heart, improve mood, and lower blood pressure and triglycerides are sardines, mackerel and herring.

Love avocados!

Avocado is the main ingredient of guacamole. Did you know that Americans eat about 8 million pounds of guacamole during the Super Bowl? That's a lot! It is also very popular in vegetarian cuisine as substitute for meats in sandwiches and salads because of its high fat content.

Avocado is a healthy food. It is a good source of fiber, potassium, and vitamins C, K, folate, and B6. Per 100g, an avocado has 160 calories, 9.80 grams of healthy monounsaturated, and only 2.13 grams of saturated fat. Recent research shows that antioxidants such as lycopene and beta-carotene are better absorbed with the healthy monounsaturated fat avocados have in abundance. High avocado intake was shown in one preliminary study to lower blood cholesterol levels.

Healthy and yummy - who wouldn't want that?

SOURCE: Wikipedia